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Pilaf vs. Kellogg's Apple Jacks — In-Depth Nutrition Comparison

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A recap on the differences between pilaf and kellogg's Apple Jacks

  • Pilaf has more selenium; however, kellogg's Apple Jacks are higher in vitamin B12, iron, vitamin B2, vitamin B6, vitamin B3, vitamin B1, vitamin C, and zinc.
  • Kellogg's Apple Jacks cover your daily vitamin B12 needs 224% more than pilaf.
  • Kellogg's Apple Jacks contain 6 times less selenium than pilaf. Pilaf contains 32.4µg of selenium, while kellogg's Apple Jacks contain 5.6µg.
  • Kellogg's Apple Jacks have less sodium.

Food varieties used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Cereals ready-to-eat, KELLOGG, KELLOGG'S APPLE JACKS.

Infographic

Pilaf vs Kellogg's Apple Jacks infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pilaf
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 9.9% 604% 33% 147% 30% 61% 65% 31%
Contains more CalciumCalcium +591.7%
Contains more PotassiumPotassium +67.9%
Contains more CopperCopper +69.4%
Contains more PhosphorusPhosphorus +120%
Contains more ManganeseManganese +76.8%
Contains more SeleniumSelenium +478.6%
Contains more IronIron +559.8%
Contains more ZincZinc +434.7%
Contains less SodiumSodium -64.2%
~equal in Magnesium ~29mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pilaf
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 180% 176% 2.4% 54% 335% 351% 336% 21% 413% 675% 1% 268% 4.1%
Contains more Vitamin B5Vitamin B5 +107.2%
Contains more Vitamin KVitamin K +25%
Contains more CholineCholine +133.3%
Contains more Vitamin CVitamin C +1217.1%
Contains more Vitamin AVitamin A +13075%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B2Vitamin B2 +1647.1%
Contains more Vitamin B3Vitamin B3 +192.1%
Contains more Vitamin B6Vitamin B6 +347.5%
Contains more Vitamin B12Vitamin B12 +26900%
Contains more FolateFolate +68.4%

All nutrients comparison - raw data values

Nutrient Pilaf Kellogg's Apple Jacks DV% diff.
Vitamin B12 0.02µg 5.4µg 224%
Iron 2.44mg 16.1mg 171%
Vitamin B2 0.087mg 1.52mg 110%
Vitamin B6 0.4mg 1.79mg 107%
Vitamin B3 6.127mg 17.9mg 74%
Vitamin B1 0.603mg 1.34mg 61%
Vitamin A 4µg 527µg 58%
Vitamin C 4.1mg 54mg 55%
Selenium 32.4µg 5.6µg 49%
Zinc 1.01mg 5.4mg 40%
Folate 212µg 357µg 36%
Sodium 1303mg 466mg 36%
Fiber 1.2g 9.3g 32%
Starch 71.23g 29%
Vitamin D 0IU 143IU 18%
Vitamin D 0µg 3.6µg 18%
Manganese 0.882mg 0.499mg 17%
Phosphorus 154mg 70mg 12%
Protein 10.42g 5.1g 11%
Copper 0.166mg 0.098mg 8%
Calcium 83mg 12mg 7%
Saturated fat 0.307g 1.9g 7%
Vitamin B5 0.715mg 0.345mg 7%
Carbs 76.31g 88.2g 4%
Polyunsaturated fat 0.377g 0.9g 3%
Fats 1.37g 3.4g 3%
Choline 17.5mg 7.5mg 2%
Potassium 188mg 112mg 2%
Monounsaturated fat 0.373g 0.6g 1%
Calories 359kcal 375kcal 1%
Vitamin E 0.04mg 0.12mg 1%
Magnesium 32mg 29mg 1%
Net carbs 75.11g 78.9g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.53g 43.7g N/A
Vitamin K 0.5µg 0.4µg 0%
Tryptophan 0.086mg 0.06mg 0%
Threonine 0.221mg 0.18mg 0%
Isoleucine 0.279mg 0.192mg 0%
Leucine 0.523mg 0.468mg 0%
Lysine 0.189mg 0.132mg 0%
Methionine 0.145mg 0.084mg 0%
Phenylalanine 0.32mg 0.252mg 0%
Valine 0.374mg 0.264mg 0%
Histidine 0.15mg 0.144mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
3
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
5% 3% 88% 3%
Protein: 5.1 g
Fats: 3.4 g
Carbs: 88.2 g
Water: 2.5 g
Other: 0.8 g
Contains more ProteinProtein +104.3%
Contains more WaterWater +221.6%
Contains more OtherOther +382.5%
Contains more FatsFats +148.2%
Contains more CarbsCarbs +15.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
56% 18% 26%
Saturated fat: Sat. Fat 1.9 g
Monounsaturated fat: Mono. Fat 0.6 g
Polyunsaturated fat: Poly. Fat 0.9 g
Contains less Sat. FatSaturated fat -83.8%
Contains more Mono. FatMonounsaturated fat +60.9%
Contains more Poly. FatPolyunsaturated fat +138.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.